This is interval training at its finest! With popular pumping beats and edgy choreography, your members are going to need every recovery you give them! We want to challenge our class to work hard in this release.

So you’re going to push them hard in the working phases and encourage great recovery in the breaks. These notes will help you to teach the workout simply so people can connect to the workout and to the music.

There’s a big emphasis on imagery this time – check out Tracks 5, 6 and 7 for inspiration. So what else is different this time?

There’s HUGE contrast between the long, slow phases and short, sharp efforts – so your expert coaching is required, and we have helped you out this time by making this release so much FUN! Just look at the tracklist – who can honestly say they’re not going to be singing along to some of these hits?

Think of RPM™ 53 like this: 45 minutes of riding time where we have 10 minutes to get warm in Tracks 1 and 2; 5 minutes at the end to cool down; this leaves us with about 30 minutes to work hard and push ourselves to the limit. Make the most of your 30 minutes of work by keeping the riding and workout intensity high through focusing not only on the work phases but also on the recoveries. Effective recovery is key if you want to build fitness and increase your endurance. Track 4 is Mixed Terrain with a difference. In this track we are riding the flats at the same paces as the climbs until we hit the sprints. You ride in the saddle at 80rpm to flush your legs, before adding enough resistance to counterbalance your body weight so you can stand and climb, maintaining the same pace throughout.Then reduce to Working Resistance, ride hard and sprint. Don’t worry, all the work will pay off: you’ll feel like Kings And Queens by the end of it! Treat each interval in Track 5 like it’s your last! During each of the five intervals, flick the switch, and power ahead knowing there’s a recovery phase right around the corner. If you use your recoveries, you’ll work much harder than you think you can in the attack phases, and get the results to match. There’s a real contrast in this release between emotive and fun tracks. The mix of the two enhances the ride, creating a real journey. Don’t think about it too much, just ride it and feel i

RPM™ 51 attacks your legs with a release that features short sharp sprints and some big climbs that'll get you out of your seats and stretch your lungs to the limits. The opening Pack Ride gives you a chance to figure out who you are and, more importantly, who you want to be as you find that perfect Cycle Set position. We’re nowhere near Halfway Gone, but the pace is on, enticing the legs into a racing tempo, before getting your swagger on with a couple of climbs. Game on. That’s just a teaser, though. Track 3 takes you through the hills ... you might be tempted to Raise Your Glass in celebration, but you’ve really just begun. You’re playing in the Mixed Terrain - racing and climbing - then a series of intervals kick-start your heart rate and smash your legs as you take on the pack. Attack, attack! Track 6 gives you a chance to flush out your legs and pick up some speed before the big challenge that lies ahead. You could go around, but it’s quicker to go straight up the guts of the mountain with us. Sure, you may be Numb at the end of it, but we promise you’ll feel every second of the ascent and the benefits for a long time to come. There’ll be plenty of time to relive the workout with your mates on the Ride Home, but eventually, we know we must let you go. We also know you’ll be back for more!

RPM™ 51 attacks your legs with a release that features short sharp sprints and some big climbs that'll get you out of your seats and stretch your lungs to the limits. The opening Pack Ride gives you a chance to figure out who you are and, more importantly, who you want to be as you find that perfect Cycle Set position. We’re nowhere near Halfway Gone, but the pace is on, enticing the legs into a racing tempo, before getting your swagger on with a couple of climbs. Game on. That’s just a teaser, though. Track 3 takes you through the hills ... you might be tempted to Raise Your Glass in celebration, but you’ve really just begun. You’re playing in the Mixed Terrain - racing and climbing - then a series of intervals kick-start your heart rate and smash your legs as you take on the pack. Attack, attack! Track 6 gives you a chance to flush out your legs and pick up some speed before the big challenge that lies ahead. You could go around, but it’s quicker to go straight up the guts of the mountain with us. Sure, you may be Numb at the end of it, but we promise you’ll feel every second of the ascent and the benefits for a long time to come. There’ll be plenty of time to relive the workout with your mates on the Ride Home, but eventually, we know we must let you go. We also know you’ll be back for more!

The Les Mills bike program celebrates its half century with a wild ride that includes three bonus tracks, taking the release deep into calorie-burning territory. RPM® 50 promises to be a ’ game of two halves’- the first four tracks will use up all the energy you have stored from your previous food intake; from then on, you’re delving into the fat stores. You’ll start together and finish together, but in between, it’s up to you what happens. Who’s ready? After the warmup and Pace Tracks to find your working zone, you’ll head into the hills, building pressure on the muscles until the bear is on your back and your legs are like jelly. Your heart will be pounding “BOOM BOOM” as you head into the Mixed Terrain and by the end of this track, your pocket money will be spent and you’ll be cracking into your calorie bank big-time. Intervals and Speed Work will have your muscles humming, but by the time they take on three stages of the mountain in Track 7, they’ll be singing in full voice to the somewhat ironically titled Sweet Dreams. The choice of music for Track 8 – the Ride Home – is probably more appropriate, because Shattered is exactly how you’ll feel. And Letting Go signals the end of the road with a good old stretch. But wait... there’s more! The team has a birthday present for you with extra hill, interval and speed tracks, including Rebel Yell (yes, your class will be calling for “more... more... more!”) to switch in and out of a 45-minute workout. Happy 50th, RPM®!

RPM™ 49 is all about building great motors and challenging your legs through the pain barrier using resistance. California Girls brings the team together and raises spirits for the rest of the ride. But the pace is soon on and you will need an attitude adjustment to hit the sprints at working resistance as heart rates lift. The driving beat of Russian roulette sounds a warning as the dark clouds gather and your pack heads into the hills. Three climbs - two long ones and shorter, steeper pinch – signal that this is not an afternoon jaunt! Track 4 has you spinning through the Mixed Terrain, but pretty soon, you’re laying the hammer down again and racing the final straight of an interval stage. There is another chance to regroup and reconnect with the beat – there are no enemies here – before Track 7, takes you into the mountains and seven minutes of sheer climbing torture. This one’s about strength training – you may hate it now, but you’ll love it later. Blade brings a new edge to RPM ™ intensity and when it’s time for recovery, you’d be wise to make the most of it. Pride has no place on the road to hell.

Pump up your tyres and adjust your racing goggles... RPM® 48 is taking you out on the road in a battle for survival against some of the world's cycling legends. The first of two race stages consists of 10 minutes to get the body really warm, a hill climb and mixed terrain to keep the energy alive, then intervals that will severely test your reserves. Stage 2 involves a series of sprints, before tackling the mountain. Track 1 sets off behind the pace car, an opportunity to check out your opposition and find a Cycle SET position that will provide the foundation of your workout. As the route takes you down the Lost Highway, the pace quickens, allowing you to open your lungs, engage the legs and find a spot at the front of the bunch. The contest begins in earnest as the 'rabbit' becomes 'rabbit stew' on the first climb, then Glen Ostergaard's team goes up against Delores Douglas and hers, before powering to the end of the hill stage. Track 4 offers a chance to refuel, relax and re-energize to a little 'o-n-e-l-o-v-e'. Too soon, it seems, the pace is back on as you must first catch the bunch, stay with it and then break it up, before repelling a surprise four-man breakaway attempt. With Stage 1 complete, you can settle back into the peloton and loosen the legs up with a series of sprints to the haunting Waiting... nervously poised for the next challenge. You don't have to wait long, for just ahead lies the mountain and a chance to stalk The Master – Spaniard Alberto Contador – through the pack. It's Not Over by any means... it's a war of attrition and only the strongest will win. Are you up for it? By the top of the mountain, you'll be grovelling over your handlebars, but hopefully celebrating sweet victory with your team-mates on the warm-down descent.

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